Thursday, August 29, 2013

Egg White and Broccoli Frittata

Let’s face it…it’s easy to do. It’s first thing in the morning and you’re in a rush, so you grab the first thing you can get your hands on.  Maybe it’s a donut. Maybe it’s that leftover slice of pizza in the refrigerator. Or maybe it’s that “healthy” granola bar that sneaks in 18 grams of sugar.  An hour later, you’re ravenous and your day has only just begun. 
Your mornings need a makeover…your mornings need to be Sexi! After all, you are a powerhouse, and you need a meal that’s going to live up to that. Packed with protein from the egg whites and vitamins from the broccoli, this egg white frittata is easy, healthy, and delicious, and will give you the energy you need to take on whatever the day throws at you. The best part? You can make it ahead of time, portion it, and store it in the fridge for a quick on-the-go meal.

That donut didn’t deserve you anyway. 

2 teaspoons extra virgin olive oil + 1 teaspoon
¾ cup broccoli florets, roughly chopped (fresh or frozen)
¼ c. onion, chopped
8 egg whites (or 1 cup liquid egg whites)
¼ teaspoon ground black pepper
¼ teaspoon garlic powder
¼ teaspoon sea salt
Preheat oven to 450°F. In an 8” oven safe pan, heat 2 teaspoons olive oil over medium-low heat. Add broccoli and onion and sauté until broccoli is just cooked and onion is translucent, about 7 minutes.  Remove from pan and set aside to cool slightly.  Add remaining 1 teaspoon of olive oil to pan and heat again over medium-low heat, swirling pan to coat with oil.  In a medium bowl, whisk together egg whites, pepper, garlic powder, and salt.  Stir in broccoli and onion. Pour mixture into pan and cook until egg whites are mostly set, about 12 minutes.  Place pan in the oven and cook until whites are completely set and just turning golden, about 5 minutes. Remove from oven and allow to rest for 5 minutes. Gently run a silicone spatula (or any soft spatula) around the edges of the frittata to loosen and slide out of the pan.  Makes 2-4 servings.

*Notes about this recipe:
-To make ahead and store: Allow frittata to cool slightly. Divide into desired portions and wrap each in plastic wrap. Store in the fridge for 5-7 days.

-Play around with ingredients! Swap broccoli for asparagus, spinach, zucchini, or other veggie of your choice to cater to your favorite flavors! You can also try swapping out the salt for 3 tablespoons grated Parmesan cheese for an extra treat!